Arm Toning

[Zalius]

fat reduction down to 12% or less of your calories, clean up your diet, and cardio another day a week. Veins kind of hurt to get in if youre forcing them, but getting cut is basically cleaning up all the junk around your muscles. its really rough to maintain if youve never cut before. be prepared to hate people who arent cutting

[Chips]

Quite honestly all the info you've been here is good, but if you really want real definition as quickly as possible, ie. some muscle, follow this routine once every four days:

Biceps: Start off with olympic bar curls. Here you want to fatigue your entire bicep, so start out with a wide grip (a bit further out than the shoulders), move in the grip about by your clenched hand's grip, then once more.

Move on to hammer curls, pretty simple.

You can do concentration curls, but i find they're not that great, so you might want to try this out: use lighter dumbells (10-15 lbs) curl one hand til the weight is at a 90 degree angle with your body, hold it there. Now with the other weight, bring the weight all the way up, and stop on the way down at 90 degrees. With the other hand, bring the weight down, back up, then stop at 90 degrees again... repeat until your biceps can't go anymore.

If you really want to push it you can finish with a set of "21".

Triceps: If you really want definition in the arm, this is the muscle to work, as it can be nearly 3 times the size of the bicep.

Start out with tricep raises... I don't know the actual name, but it's when you're sitting on a half chair (where the back isn't very high) and you bring a weight up with both hands above your head, and then lower it behind your head, then raise it, then lower it, repeat.

Then do free weight skull crushers

Maybe close grip bench press if you can take it, probably not if you're just starting out.

Then definitely finish off with tricep pushdowns.


If you do this every 4 days, you'll have toned arms within a month. That is, of course, only if you do not have a ton of fat on the arms, in which case it'll come probably in two months.

[The Stig]

Like hers? :/

http://img.metro.co.uk/i/pix/2009/07...TX_450x551.jpg

If pic don't work: Madonna shows off her bulging biceps | Metro.co.uk

[krazylakshmi]

woah just switch off.. one nite use ur right hand then other nite use ur left hand works both ways

[Norelco]

I personally hate the word "toning" because it makes me think of all the bullshit "spot-burning" myth fat reduction crap. You can build muscle in specific areas, or lose fat overall, or both.

For my two cents, I'd go with free weights to build muscle. If you have fat on your arms you want to lose, your choice of free weights vs. resistance is irrelevant.

Yeah, you'll have to drop some bodyfat as well.

[Ruiner]

I personally hate the word "toning" because it makes me think of all the bullshit "spot-burning" myth fat reduction crap. You can build muscle in specific areas, or lose fat overall, or both.

For my two cents, I'd go with free weights to build muscle. If you have fat on your arms you want to lose, your choice of free weights vs. resistance is irrelevant.

All of this. "Toning" doesn't exist. Only bulking and cutting. Sounds like you need to cut.

Free weights are > machines most of the time.

[Serif]

Did not feel like making a new thread about working out conditioning etc.,

Will give a little bit of back history on my old regime.

When I was in college, I took a fitness swimming class and fell in love with it. After a while I began swimming 2 miles a day and running 3-5 a day as well. Ended up breaking my hand and was sidelined for a couple of months. I kept swimming, even though not as much, during college and still ran. My final year in college, I began training for a full marathon and ran that last October.

I began working with my Dad after graduating, pool construction, and it somewhat went downhill after that. Ran a half marathon with Tyche after this, well some of it. Been running off and on since but my main love is swimming. I love combining the both for a workout.

My body weight could easily be anywhere from 180-240+ if I wanted it to be, perks of being 6'6"! I really enjoyed being 185 when I was what I almost think the best shape of my life. The problem is this, I understand my muscle mass wasn't where it should be. I just ran mostly during the time of me weighing 185. I don't like to lift weights all that much but I am starting to turn the cheek to begin lifting while running and swimming. Don't want to get Buckethead big hehe would be scary if I did.

Here lies the problem though, the closest pool that I can swim in is 25 minutes away. It is at the YMCA and I just hate paying for the membership. At school it was "free." I could just as easily go to a nice workout area 10 minutes from me but they do not offer a pool.

Just trying to convince myself that I should just do the 25 minute drive after work every day and get back into top shape with the workouts of running/swimming/some weight liftening. Do most other people have to drive this far for a pool?

We are getting a YMCA in my hometown in 3-4 years and also seeing how I live with my parents for the mean time. We are building a home swimming pool finally, 25 years in the making...., in our back yard and I am pretty sure we are getting a swim lane. The nice thing about the YMCA is no contracts and the entry fee is not bad.

Sorry for ranting haha :O

tl;dr - Is driving 25 minutes to workout too much or am I just being stupid. Basically a hour to get there and back with little traffic.

[archibaldcrane]

tl;dr - Is driving 25 minutes to workout too much or am I just being stupid. Basically a hour to get there and back with little traffic.

No. Do it. 25 minutes isn't that long, my commute to work takes between 30 and 1:20 depending on traffic (lol LA). If the commute is the only thing holding you back, dismiss that from your head and suck it up. It's worth it.

[Zalius]

No. Do it. 25 minutes isn't that long, my commute to work takes between 30 and 1:20 depending on traffic (lol LA). If the commute is the only thing holding you back, dismiss that from your head and suck it up. It's worth it.

or you could just do home exercises and change your diet and be more active

[Atreides]

There's a limit to how much you can get done at home, and even someone on an intermediate bodybuilding routine is going to have problems replicating the workout at home if they need to be doing 300+ lb squats or deadlifts to continue building muscle.

I'm in the opposite situation as Serif, actually. My current gym is literally in my building and usually never has anyone else in it, which is pretty convenient. The downsides are that it's only open til 3 on weekends (and not 24 hours), there's no one there for me to talk to, it's about 10 bucks more per month than the gym that's 15 mins away, and although it's got a fair amount of machines it lacks some more heavy duty bodybuilding machines like a squat rack (all there really is is a smith machine). I'll probably plateau on the cable/plate machines in around 6 months, I could conceivably stay there but part of me would rather wait in line for a treadmill on cardio day if it'd mean being able to progress faster.

[Neosutra]

Crossfit.

[Serif]

Alright cool, I am just a jew with money so that whole 50 bucks a month thing is something on my mind too. I Can deal with it I just don't like spending money hah, well unless it is booze.

I am heading to the Y tomorrow or sometime this week for the free day they give you while you decide. Also, to see if the pool is usually packed at the time I will end up being there most of the time.

The only thing that entices me to go to this area is the swimming pool. Favorite workout by far, will just add some more routines into my workout to supplement.

[aalryn]

If you want great toned arms your going to want this product there is simply nothing better for fast and effective results:

https://www.shakeweight.org/


They have a video right on the front page to show you just how it works.

[archibaldcrane]

or you could just do home exercises and change your diet and be more active

Except he really likes swimming.

So...

[Serif]

So I signed up at the Y, well worth it. Haven't felt this good after a workout since I was in college.

Thanks

[ertyu]

To the guy who was asking about toning pecs and abs:

Arnold once said "Great abs are made in the kitchen, not the gym" And he couldn't be more right. Just restrict your carbs, work your body, and make sure you eat enough protein.

[darkscion0]

All of this. "Toning" doesn't exist. Only bulking and cutting. Sounds like you need to cut.

Free weights are > machines most of the time.

If you can set yourself up to bulk cleanly he'll also have an easier time at taking the weight off. More muscle mass = more calories burned. Also if you're not already doing it, break up your meals into 6 smaller/equal meals and eat every 3.5 hours. Biggest thing is just getting your metabolism going.